This is an old revision of the document!
Tumbleweed Instructions
Tumble weed moves
Sleeping warrior > Cat stretch
> up dog > Sphinx pose> Caterpillar > up dog >Shoulder Bridge
> Up dog > Shoulder Bridge
> up dog > sleeping warrior > Twisting arm pose
> plow > Shoulder Bridge > Plow > Child’s pose > Twisting arm pose opposite side
> plow > Shoulder Bridge > Plow > Child’s pose > Anchor Bridge > Child’s pose
> Anchor Bridge opposite side > Child’s pose
Flow with movement hints
Sleeping warrior (child’s pose with arms stretched out in front) > Cat stretch
> up dog (sphinx / cobra) Caterpillar ( Lower down raise hip move arms half step drop hips forward compress back and raise)
> up dog (sphinx / Cobra) > right side fold ( tuck with arms close to side & leg thread) > shoulder bridge (heart over head, pinch knees toward each other, tighten gluts)
> Left side fold (left leg thread underneath right)
> up dog > sleeping warrior >Right Twisting arm pose ( thread needle until shoulder between knees)
> plow ( tripod pose) > Release Left (left leg bends as right leg lifts over left leg; pivot on ball of left foot ) > Shoulder bridge >(arms reaches alongside head and side in opposite directions)
> Plow > Child’s pose > Ancher pose (Place hands on knees; top leg straight; top hand on knee of straight leg; roll onto shoulders; right hand pulls right leg into gluts and release; left hand anchers to left ankle; lift hips; reach over head right arm)
ancher bridge right > release right through child’s pose to Right Ancher bridge > Child’s pose